Sunday Apr 27 |
 | Run (Endurance) 40:00 [3] 5.0 mi (7:59 / mi) | |
| |
| |
Saturday Apr 26 |
| Bike (Spinning) 20:00 [3] | |
| |
| just a bike in the morning to prep for a hard spinning this afternoon. then anxiety set in and had to get to the boat... |
| Note | |
| |
| just noticing that my time has dropped off sharply, hopefully the increase in intensity will make up for it. I should start keeping track of sleep, or just always make sure to get plenty of it. i think sleep, massage, and whole nutrition are critical. |
| Bike (Spinning) 52:00 [5] | |
| |
| |
Friday Apr 25 |
| Weights 15:00 [1] | |
| |
| |
| Run (Sprint) 30:00 [5] 4.0 mi (7:30 / mi) | |
| |
| pretty much all out for 26 minutes, flat run, maybe 7:00/M pace in the humidity |
Wednesday Apr 23 |
| Bike (Spinning) 40:00 [5] | |
| |
| very hard ride with simulated hill climb and big ring pushing |
| |
| C • Yes! 4 |
| Weights (Random) 20:00 [2] | |
| |
| |
Tuesday Apr 22 |
| Note | |
| (rest day) |
| Travel to Panama for the boat. I have to keep this week and the next very high in intensity to make the ten days after that a good taper. |
| Note | |
| (rest day) |
| I'm wondering if it is possible to do a lot of sprint tri's, be good at them, without hurting the IM training. Looking at the results on the LA Tri, I would have placed much higher just shaving off, say five or ten minutes, which I think is reasonable. The transitions were a full two minutes longer than they could have been. The swim probably could have been two minutes faster without requiring more fitness, and the bike, well the bike ave was only 21.3, which I thought was very slow, so let's say that is an easy five minutes there, then the run maybe two minutes. So, with good technique, it could have been ten minutes faster and that would have been a second place AG instead of 10 and top ten overall. Kind of addictive. |
Monday Apr 21 |
| Weights (Sled) 20:00 [2] | |
| |
| Easy leg sled, unloaded for two sets, than two 25's for two sets, I think this easy focused leg sled workout is going to gain some serious power and speed, climb efficiency, totally different from squats which always seem to debilitate me for several days, the sled actually makes me feel stronger a couple days later. |
| Swim 20:00 [3] | |
| |
| easy laps, 12 or so |
| Note | |
| |
| Training between now and the 70.3 is going to be as high an intensity as I can maintain for decent distances. Going to abandon the big distance training, I think it probably is hurting my overall performance in the sense that I'm not getting the intensity in that I need. I was doing it with IM in my head, but I think I will now save that until after the half. Physiologically, I have much leg power, so I will work on very hard sprint workouts to try to recruit some of that showoff stuff. |
| Run (Fast) 29:00 [4] 3.2 mi (9:03 / mi) | |
| |
| |